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Blaine is one of our newest Crossfit Heights members and seems to be a real natural at the Olympic lifts. I guess with a great trainer like Tim showing him the ropes he couldn't help but look good doing it. (even has the hook grip down) Great job Blaine it's going to be fun watching you turn into a machine.
Tuesday's WOD
Overhead Plate Lunges. (Down one side of the gym and Back)
20 Double Unders or Triple singles (60)
5-4-3 Rounds
Cool Down
OHS
30-20-10
Blaine is one of our newest Crossfit Heights members and seems to be a real natural at the Olympic lifts. I guess with a great trainer like Tim showing him the ropes he couldn't help but look good doing it. (even has the hook grip down) Great job Blaine it's going to be fun watching you turn into a machine.
Tuesday's WOD
Overhead Plate Lunges. (Down one side of the gym and Back)
20 Double Unders or Triple singles (60)
5-4-3 Rounds
Cool Down
OHS
30-20-10
Last Friday's WOD
Play Dodge Ball
Drink Beer
Shatter Light
Clean up Mess
all for time.......
Monday's WOD
5 Strict Pull Ups
10 Clapping Push Ups
15 Jump Squats
AMRAP 20-15-10 Minutes
Cool Down
Work on Double Unders
50-40-30
Last Friday's WOD
Play Dodge Ball
Drink Beer
Shatter Light
Clean up Mess
all for time.......
Monday's WOD
5 Strict Pull Ups
10 Clapping Push Ups
15 Jump Squats
AMRAP 20-15-10 Minutes
Cool Down
Work on Double Unders
50-40-30
Colette and I just wanted to wish all of our Crossfit family a Happy Thanksgiving. You are all Colette and I's 2nd family and I hope you all had a great day and pleanty of turkey because anyone that came to today's WOD deserived it. We are going to have another get together tomorrow night after the last WOD in Huber if anyone it interested. Just bring a little of your leftovers and something to drink to share with everyone else. Kids welcome. Hope to see you there.
Friday WOD
Strict Pull ups L-Pull ups (Kip or use a band if you have to)
Weighted Push ups
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Cool Down
Front Squats
Add weight after each successful set (Feel free to use the racks and make some noise, or just work on higher reps and lighter weight)
3-3-3-3-3-3 or 10-10-10
Advanced • Intermediate • Foundational
Colette and I just wanted to wish all of our Crossfit family a Happy Thanksgiving. You are all Colette and I's 2nd family and I hope you all had a great day and pleanty of turkey because anyone that came to today's WOD deserived it. We are going to have another get together tomorrow night after the last WOD in Huber if anyone it interested. Just bring a little of your leftovers and something to drink to share with everyone else. Kids welcome. Hope to see you there.
Friday WOD
Strict Pull ups L-Pull ups (Kip or use a band if you have to)
Weighted Push ups
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Cool Down
Front Squats
Add weight after each successful set (Feel free to use the racks and make some noise, or just work on higher reps and lighter weight)
3-3-3-3-3-3 or 10-10-10
Advanced • Intermediate • Foundational
If you've seen our ad or read our article in the Troy Daily News watch the video below for more.
I'd love to hear from you to answer any questions or set up your complimentary session. Call Brad at 937-570-2418.
Nick works with one of our newest Crossfit Athletes Jim on his wall walks. Nobody knew the gun show was in town until Jim showed up. Where can I get a couple of those??? As a former wrestler for Cincinnati I know Jim will feel right at home with the type of training we will give him. It's going to be a real joy for me and the rest of the training team to see Jim turn into a real beast.
As a side note we are in tomorrow's Huber and Vandalia papers. Here is a link to the artical. http://hhcpages.tcnewsnet.com/Pdf/index/22162/419101 I found that you can put anything in the user name and password and get to the online paper. The artical is on page B3 of the Huber Couriour.
So we are always talking about how CrossFit prepares you for the unpreparable and unexpected Right? Well we want to put that fact into a real world scenario so, CFT has come up with a hypothetical situation to help understand this...
Suppose you are off on your merry little way to grandma's house, over the river and through the woods, when suddenly your car breaks down and you are stranded a few miles away from her house. And to make matters worse you were in charge of bringing the turkey! (And cell phones don't exist wise guy) You know letting grandma down is absolutely out of the question so you snatch up the bird and hit the road over the river and through the woods and you make it to grandma's house right on time a total hero all because of your CrossFit training. And if you are a true CrossFitter you go back and push your car to the nearest mechanics shop before dinner...for time of course.
Thanksgiving Turkey Trot
50 • 40 • 30 Med. Ball Cleans
800m • 600m • 400m Run (Carry the ball on your shoulders)
50 • 40 • 30 Med. Ball Sit ups
800m • 600m • 400m Run (Carry the ball in front of you)
50 • 40 • 30 Med. Ball Presses (new)
800m • 600m • 400m Run (Carry Med. ball overhead)
Cool Down
Go home and DESTROY some turkey with tons of gravy and mashed potatoes.
7 • 5 • 3 times
Manly Eater • Ready for the football team next year • Hey I hear Boy George is looking for a new back up Keytar player
Scale to capabilities
If you've seen our ad or read our article in the Troy Daily News watch the video below for more.
I'd love to hear from you to answer any questions or set up your complimentary session. Call Brad at 937-570-2418.
Nick works with one of our newest Crossfit Athletes Jim on his wall walks. Nobody knew the gun show was in town until Jim showed up. Where can I get a couple of those??? As a former wrestler for Cincinnati I know Jim will feel right at home with the type of training we will give him. It's going to be a real joy for me and the rest of the training team to see Jim turn into a real beast.
As a side note we are in tomorrow's Huber and Vandalia papers. Here is a link to the artical. http://hhcpages.tcnewsnet.com/Pdf/index/22162/419101 I found that you can put anything in the user name and password and get to the online paper. The artical is on page B3 of the Huber Couriour.
So we are always talking about how CrossFit prepares you for the unpreparable and unexpected Right? Well we want to put that fact into a real world scenario so, CFT has come up with a hypothetical situation to help understand this...
Suppose you are off on your merry little way to grandma's house, over the river and through the woods, when suddenly your car breaks down and you are stranded a few miles away from her house. And to make matters worse you were in charge of bringing the turkey! (And cell phones don't exist wise guy) You know letting grandma down is absolutely out of the question so you snatch up the bird and hit the road over the river and through the woods and you make it to grandma's house right on time a total hero all because of your CrossFit training. And if you are a true CrossFitter you go back and push your car to the nearest mechanics shop before dinner...for time of course.
Thanksgiving Turkey Trot
50 • 40 • 30 Med. Ball Cleans
800m • 600m • 400m Run (Carry the ball on your shoulders)
50 • 40 • 30 Med. Ball Sit ups
800m • 600m • 400m Run (Carry the ball in front of you)
50 • 40 • 30 Med. Ball Presses (new)
800m • 600m • 400m Run (Carry Med. ball overhead)
Cool Down
Go home and DESTROY some turkey with tons of gravy and mashed potatoes.
7 • 5 • 3 times
Manly Eater • Ready for the football team next year • Hey I hear Boy George is looking for a new back up Keytar player
Scale to capabilities
Tamarraw completed her first unmodified WOD. This is a great accomplishment for any crossfit athlete and she should be recognized for it. Great Job Tamarraw, sounds like Colette is going to have to step up her game.
Holiday Hours: Thanksgiving Day, Thursday 9:30 am class ONLY!
Announcement: The benchmark workouts might start changing days! Who knows what day the next one will be on? Also, their might be multiple benchmarks in a week too!
Wednesday WOD (not a benchmark)
DB Sumo Dead lift High Pulls
Dead Lift (Men 75% BW Women 65% BW)
Donkey Kicks
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Cool Down
TTB
40 • 40 • 30
Advanced • Intermediate • Foundational
Scale to capabilities
Tamarraw completed her first unmodified WOD. This is a great accomplishment for any crossfit athlete and she should be recognized for it. Great Job Tamarraw, sounds like Colette is going to have to step up her game.
Holiday Hours: Thanksgiving Day, Thursday 9:30 am class ONLY!
Announcement: The benchmark workouts might start changing days! Who knows what day the next one will be on? Also, their might be multiple benchmarks in a week too!
Wednesday WOD (not a benchmark)
DB Sumo Dead lift High Pulls
Dead Lift (Men 75% BW Women 65% BW)
Donkey Kicks
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Cool Down
TTB
40 • 40 • 30
Advanced • Intermediate • Foundational
Scale to capabilities
